Skill
Deadlift
6 sets of 3 reps
Targret about 70% of your max, or add 5-15 pounds from last week’s effort.
Hold the same weight across the board on all 6 sets.
Workout of the Day
AMRAP in 10 minutes:
20 Russian kettlebell swings
50 drag rope single unders
12 pull ups (strict or kipping)
50 drag rope single unders
Challenge yourself on the kettlebell swing weight; Russian swings are only to eye level, so take advantage of the shorter range of motion by bumping the weight up. Scale the pull ups so that you’re finishing the 12 reps in no more than about a minute each round.
standard: 16/12 kg
rx: 32/24 kg
sport: 32/24 kg, chest to bar pull ups
metcon: 5×1:30 on, 0:30 off